Friday 07/29/2022
4 Rounds
400 Meter Run
20 Goblet Squat
15 Kettlebell Overhead Swing
Suggestions
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 14-18 Minutes
Scaled: 53 lb. Kettlebell
Time: 14:17
Warm-up 10 minute row: 2272m, 2:12.0/500m
Cool-down 10 minute row: 2143m, 2:19.0/500m
Saturday, July 30, 2022
Friday, July 29, 2022
220729
Thursday 07/28/2022
Every 3 Minutes for 24 Minutes
6 Toes to Bar
-OR- 12 Alternating V-Up
10 Alternating Dumbbell Farmer Step Up
14 Box Jump
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Goal: 1:30-2:30 per round
Scaled: 40 lb. Dumbbells, 20" Box
Times: 1:46, 1:40, 1:37, 1:34, 1:31, 1:28, 1:31, 1:31
Warm-up 10 minute row: 2301m, 2:10.3/500m
Cool-down 10 minute row: 2135m, 2:20.5/500m
Every 3 Minutes for 24 Minutes
6 Toes to Bar
-OR- 12 Alternating V-Up
10 Alternating Dumbbell Farmer Step Up
14 Box Jump
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Goal: 1:30-2:30 per round
Scaled: 40 lb. Dumbbells, 20" Box
Times: 1:46, 1:40, 1:37, 1:34, 1:31, 1:28, 1:31, 1:31
Warm-up 10 minute row: 2301m, 2:10.3/500m
Cool-down 10 minute row: 2135m, 2:20.5/500m
Labels:
CrossFit,
Street Parking
Thursday, July 28, 2022
220728
20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats
Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.
Scaled:
Back Squat
20x95 lb.
Warm-up 10 minute row: 2243m, 2:13.7/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats
Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.
Scaled:
Back Squat
20x95 lb.
Warm-up 10 minute row: 2243m, 2:13.7/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m
Labels:
CrossFit,
Street Parking
Tuesday, July 26, 2022
220726
Tuesday 07/26/2022
Program B
4 Rounds
200 Meter Run
10 Barbell Deadlift
200 Meter Run
12 Kipping Pull Up
Rest 1 Minute Between Rounds
Suggestions
Men: 165-205#
Women: 105-135#
Goal: 2:30-4:30/round
Time: 15:13 (3:08, 3:05, 3:03, 2:57)
Warm-up 10 minute row: 2214m, 2:15.5/500m
Program B
4 Rounds
200 Meter Run
10 Barbell Deadlift
200 Meter Run
12 Kipping Pull Up
Rest 1 Minute Between Rounds
Suggestions
Men: 165-205#
Women: 105-135#
Goal: 2:30-4:30/round
Time: 15:13 (3:08, 3:05, 3:03, 2:57)
Warm-up 10 minute row: 2214m, 2:15.5/500m
Labels:
CrossFit,
Street Parking
Monday, July 25, 2022
220725
2022 VAULT 3: "HEIMDALL"
Every 2 Minutes for 20 Minutes
From 0:00-2:00
20 Alternating Unweighted Lunge
15 Unbroken Wall Ball
From 2:00-4:00
15 Push Up
15 Unbroken Wall Ball
Suggestions
Men: 18-20# Ball / 9-10' Target
Women: 13-15# Ball / 8-9' Target
Score: Number of rounds with wall balls performed unbroken (Total Possible: 10)
Goal: 7-10 Rounds
Scaled: 20 lb. Wallball, 10' target
Completed: 10 rounds
Warm-up 10 minute row: 2290m, 2:08.5/500m
Cool-down 10 minute row: 2051m, 2:26.2/500m
Every 2 Minutes for 20 Minutes
From 0:00-2:00
20 Alternating Unweighted Lunge
15 Unbroken Wall Ball
From 2:00-4:00
15 Push Up
15 Unbroken Wall Ball
Suggestions
Men: 18-20# Ball / 9-10' Target
Women: 13-15# Ball / 8-9' Target
Score: Number of rounds with wall balls performed unbroken (Total Possible: 10)
Goal: 7-10 Rounds
Scaled: 20 lb. Wallball, 10' target
Completed: 10 rounds
Warm-up 10 minute row: 2290m, 2:08.5/500m
Cool-down 10 minute row: 2051m, 2:26.2/500m
Labels:
CrossFit,
Street Parking
Saturday, July 23, 2022
220723
Mountain Biking at Levis Mound
Distance: 5.19 miles
Distance: 5.19 miles
Time: 1:03:48. 4.9 mph avg.
Elevation Gain: 293 ft.
https://www.strava.com/activities/7517419713
Paddle: Wazee Lake aborted by lightning
Distance: 0.92 miles
Time: 24:33, 2.3 mph
https://www.strava.com/activities/7517204662
Hike: Wildcat Mound Park
Distance: 2 miles, approximate
Swim: Wazee Lake with PFD and snorkel
Distance: 500m, not timed.
Elevation Gain: 293 ft.
https://www.strava.com/activities/7517419713
Paddle: Wazee Lake aborted by lightning
Distance: 0.92 miles
Time: 24:33, 2.3 mph
https://www.strava.com/activities/7517204662
Hike: Wildcat Mound Park
Distance: 2 miles, approximate
Swim: Wazee Lake with PFD and snorkel
Distance: 500m, not timed.
Labels:
Bike Ride - Mountain,
Paddle,
Random
Friday, July 22, 2022
220722
Mountain Biking at Levis Mound
Distance: 13.60 Miles
Time: 2:53:12. 4.7 mph avg.
Elevation Gain: 1085 ft.
https://www.strava.com/activities/7517420083
Paddle: East Fork Black River
Distance: 3.72 miles
Distance: 13.60 Miles
Time: 2:53:12. 4.7 mph avg.
Elevation Gain: 1085 ft.
https://www.strava.com/activities/7517420083
Paddle: East Fork Black River
Distance: 3.72 miles
Time: 1:47:23, 2.1 mph
https://www.strava.com/activities/7516870901
https://www.strava.com/activities/7516870901
Labels:
Bike Ride - Mountain,
Paddle
Thursday, July 21, 2022
220721
BENCH PRESS PROGRAM
Week 4
4 x 4 at 85-90% of TM
4x4 at 110 lbs.
Warm-up: 4x55, 4x65, 4x75, 4x85, 4x95, 4x100, 4x105
Week 4
4 x 4 at 85-90% of TM
4x4 at 110 lbs.
Warm-up: 4x55, 4x65, 4x75, 4x85, 4x95, 4x100, 4x105
Labels:
CrossFit,
Street Parking
Wednesday, July 20, 2022
220720
Extra Endurance: 30 Minute Steady
Row 30 minutes
6,745m, 2:13.4/500m
6,745m, 2:13.4/500m
Labels:
CrossFit,
Street Parking
Tuesday, July 19, 2022
220719
2022 VAULT 2: "ASGARD"
Program B
12 Rounds
6 Kipping Pull Up
9 Barbell Deadlift
6 Barbell Front Squat
Men: 95-115#
Women: 65-75#
Goal: 12 - 18 Minutes
Scaled: 95 lbs.
Time: 13:53
220117: 15:34
Warm-up 10 minute row: 2261m, 2:12.6/500m
Program B
12 Rounds
6 Kipping Pull Up
9 Barbell Deadlift
6 Barbell Front Squat
Men: 95-115#
Women: 65-75#
Goal: 12 - 18 Minutes
Scaled: 95 lbs.
Time: 13:53
220117: 15:34
Warm-up 10 minute row: 2261m, 2:12.6/500m
Labels:
CrossFit,
Street Parking
Sunday, July 17, 2022
220717
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 6:47
Mountain Biking at Interstate Power Preserve
Distance: 11.35 Miles
Time: 1:47:15. 6.4 mph avg.
Elevation Gain: 1225 ft.
https://www.strava.com/activities/7485978948
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 6:47
Mountain Biking at Interstate Power Preserve
Distance: 11.35 Miles
Time: 1:47:15. 6.4 mph avg.
Elevation Gain: 1225 ft.
https://www.strava.com/activities/7485978948
Labels:
Bike Ride - Mountain,
CrossFit,
Street Parking
220716
Paddle: Little Platte River, Quarry Road to County O
Distance: 12.85 miles
Time: 4:02:25, 3.2 mph
https://www.strava.com/activities/7480456738
Distance: 12.85 miles
Time: 4:02:25, 3.2 mph
https://www.strava.com/activities/7480456738
Labels:
Paddle
220715
Thursday 07/14/2022
Program B
Part 1
3 Rounds
50 Double Unders / DB Hop Overs
20 Barbell Deadlift
Rest 3 Minutes after all 3 Rounds
Program B
Part 1
3 Rounds
50 Double Unders / DB Hop Overs
20 Barbell Deadlift
Rest 3 Minutes after all 3 Rounds
Part 2
3 Rounds
50 Double Unders / DB Hop Overs
10 Barbell Power Clean
Suggestions
Men: Part 1: 145-185# / Part 2: 95-115#
Women: Part 1: 105-125# / Part 2: 65-75#
Goal: Part 1: 4-7 Minutes Part 2: 4-7 Minutes
Scaled: 185 lb. Deadlift, 95 lb. Power Clean, DB Hop Overs
Time: 12:26 (5:28, 3:58)
Warm-up 7:17 minute row: 1636m, 2:13.5/500m
Cool-down 10 minute row: 2198m, 2:16.4/500m
3 Rounds
50 Double Unders / DB Hop Overs
10 Barbell Power Clean
Suggestions
Men: Part 1: 145-185# / Part 2: 95-115#
Women: Part 1: 105-125# / Part 2: 65-75#
Goal: Part 1: 4-7 Minutes Part 2: 4-7 Minutes
Scaled: 185 lb. Deadlift, 95 lb. Power Clean, DB Hop Overs
Time: 12:26 (5:28, 3:58)
Warm-up 7:17 minute row: 1636m, 2:13.5/500m
Cool-down 10 minute row: 2198m, 2:16.4/500m
Labels:
CrossFit,
Street Parking
Wednesday, July 13, 2022
220713
Wednesday 07/13/2022
Program B
5 Rounds
400 Meter Run
15 Barbell Bent Over Row
15 Barbell Push Press
Suggestions
Men: 95# Women: 65#
Goal: Under 20 Minutes
Scaled: 95 lb.
Time: 18:59 (3:17, 3:37, 4:10, 4:04, 3:50)
Warm-up 10 minute row: 2345m, 2:09.0/500m
Cool-down 10 minute row: 2247m, 2:13.5/500m
Program B
5 Rounds
400 Meter Run
15 Barbell Bent Over Row
15 Barbell Push Press
Suggestions
Men: 95# Women: 65#
Goal: Under 20 Minutes
Scaled: 95 lb.
Time: 18:59 (3:17, 3:37, 4:10, 4:04, 3:50)
Warm-up 10 minute row: 2345m, 2:09.0/500m
Cool-down 10 minute row: 2247m, 2:13.5/500m
Labels:
CrossFit,
Street Parking
Tuesday, July 12, 2022
220712
Tuesday 07/12/2022
Program A
20 Minute AMRAP
10 Push Up + Pull Across
10 Alternating Dumbbell Farmer Step Up
10 Box Jump Over
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Goal: 9-12 Rounds
Scaled: 40 lb. dumbbells, 20" Box
Score: 9 Rounds + 3 Push Up + Pull Across
Warm-up 10 minute row: 2245m, 2:13.6/500m
Program A
20 Minute AMRAP
10 Push Up + Pull Across
10 Alternating Dumbbell Farmer Step Up
10 Box Jump Over
Suggestions
Men: 40# DBs / 20-24" Box
Women: 25# DBs / 16-20" Box
Goal: 9-12 Rounds
Scaled: 40 lb. dumbbells, 20" Box
Score: 9 Rounds + 3 Push Up + Pull Across
Warm-up 10 minute row: 2245m, 2:13.6/500m
Labels:
CrossFit,
Street Parking
Monday, July 11, 2022
220711
2022 VAULT 1: "Ymir"
6 Minute AMRAP
20 Burpee
60 Air Squat
Max Reps Barbell Power Snatch
Rest 4 Minutes
6 Minute AMRAP
20 Burpee
60 Air Squat
Max Reps Barbell Cluster
-OR- Barbell Squat Clean & Jerk
Men: 75-95# Snatches / 95-115# Clusters
Women: 55-65# Snatches / 65-75# Clusters
Goal: 25-35 Reps Power Snatch
Goal: 15-22 Reps Cluster/Clean to Overhead
Scaled: 95 lb. barbell
Score: 30 Power Snatches + 19 Clusters
220110: 31 Power Snatches + 19 Clusters
6 Minute AMRAP
20 Burpee
60 Air Squat
Max Reps Barbell Power Snatch
Rest 4 Minutes
6 Minute AMRAP
20 Burpee
60 Air Squat
Max Reps Barbell Cluster
-OR- Barbell Squat Clean & Jerk
Men: 75-95# Snatches / 95-115# Clusters
Women: 55-65# Snatches / 65-75# Clusters
Goal: 25-35 Reps Power Snatch
Goal: 15-22 Reps Cluster/Clean to Overhead
Scaled: 95 lb. barbell
Score: 30 Power Snatches + 19 Clusters
220110: 31 Power Snatches + 19 Clusters
Warm-up 10 minute row: 2309m, 2:09.9/500m
Labels:
CrossFit,
Street Parking
Saturday, July 9, 2022
220709
Bike: M-Hill x 2
Distance: 23.34 miles
Time: 1:28.06. 15.9 mph avg.
Elevation Gain: 1657 ft.
https://www.strava.com/activities/7442215138
Tuesday 05/03/2022
SHIFT Version
Distance: 23.34 miles
Time: 1:28.06. 15.9 mph avg.
Elevation Gain: 1657 ft.
https://www.strava.com/activities/7442215138
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 7:49
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 7:49
Labels:
Bike Ride - Gravel,
CrossFit,
Street Parking
Friday, July 8, 2022
220708
Wednesday 07/06/2022
Program B
7 Rounds
7 Barbell Front Squat
7 Kipping Pull Up
7 Barbell Front Squat
7 Toes to Bar
Men: 75-95# Women: 55-65#
Goal: 11-16 Minutes
Scaled: 95 lbs.
Time: 15:22
Warm-up 10 minute row: 2222m, 2:15.0/500m
Cool-down 10 minute row: 2121m, 2:21.4/500m
Program B
7 Rounds
7 Barbell Front Squat
7 Kipping Pull Up
7 Barbell Front Squat
7 Toes to Bar
Men: 75-95# Women: 55-65#
Goal: 11-16 Minutes
Scaled: 95 lbs.
Time: 15:22
Warm-up 10 minute row: 2222m, 2:15.0/500m
Cool-down 10 minute row: 2121m, 2:21.4/500m
Labels:
CrossFit,
Street Parking
Thursday, July 7, 2022
220707
Tuesday 07/05/2022
Program B
2 Rounds
400 Meter Run
30 Barbell Power Clean & Jerk
400 Meter Run
Rest 3 Minutes between rounds
Suggestions
Men: 75-95# Women: 55-65#
Goal: 5:30 - 8:00 per round.
Time: 16:15 (6:47, 6:28)
Warm-up 10 minute row: 2173m, 2:18.0/500m
Cool-down 10 minute row: 2144m, 2:19.9/500m
Program B
2 Rounds
400 Meter Run
30 Barbell Power Clean & Jerk
400 Meter Run
Rest 3 Minutes between rounds
Suggestions
Men: 75-95# Women: 55-65#
Goal: 5:30 - 8:00 per round.
Time: 16:15 (6:47, 6:28)
Warm-up 10 minute row: 2173m, 2:18.0/500m
Cool-down 10 minute row: 2144m, 2:19.9/500m
Labels:
CrossFit,
Street Parking
Wednesday, July 6, 2022
220706
Paddle: Grant River I, Short Cut Road to County U
Distance: 11.44 miles
Time: 2:47:13, 4.1 mph
Bike Shuttle
Distance: 6.26 miles
Time: 30:56, 12.1 mph
Elevation Gain: 376 ft.
Distance: 11.44 miles
Time: 2:47:13, 4.1 mph
Bike Shuttle
Distance: 6.26 miles
Time: 30:56, 12.1 mph
Elevation Gain: 376 ft.
Labels:
Bike Ride - Road,
Paddle
Tuesday, July 5, 2022
220705
NO EQUIP #6: PLANK/BURPEE+LUNGE
12 Minute EMOM (Every Minute on the Minute for 12 Minutes)
Minute 1: 40 Second Plank Hold
Minute 2: Max Reps Burpee + Lunges
1 rep = 1 Burpee + Lunge R + Lunge L
Score: Total Burpee + Lunges Reps ONLY
Goal: 36-60 Reps
Score: 49 Reps. Missed the memo about not needing to jump on the burpee so there's room for improvement.
Warm-up 10 minute row: 2241m, 2:13.8/500m
Cool-down 10 minute row: 2189m, 2:17.0/500m
12 Minute EMOM (Every Minute on the Minute for 12 Minutes)
Minute 1: 40 Second Plank Hold
Minute 2: Max Reps Burpee + Lunges
1 rep = 1 Burpee + Lunge R + Lunge L
Score: Total Burpee + Lunges Reps ONLY
Goal: 36-60 Reps
Score: 49 Reps. Missed the memo about not needing to jump on the burpee so there's room for improvement.
Warm-up 10 minute row: 2241m, 2:13.8/500m
Cool-down 10 minute row: 2189m, 2:17.0/500m
Labels:
CrossFit,
Street Parking
Sunday, July 3, 2022
220703
Paddle: Wisconsin River, Mazomanie to Arena + Cactus Bluff hike
Distance: 10.19 miles total., 8.34 miles paddled, 1.85 miles hiked
Time: 2:55:10 total, 1:49:16 paddle time,4.6 mph avg.
https://www.strava.com/activities/7411747755
Distance: 10.19 miles total., 8.34 miles paddled, 1.85 miles hiked
Time: 2:55:10 total, 1:49:16 paddle time,4.6 mph avg.
https://www.strava.com/activities/7411747755
Labels:
Paddle
Saturday, July 2, 2022
220702
Thursday 06/30/2022
8 Rounds
12 Unweighted Lungester
7 Barbell Shoulder Press
50 Meter Plate Overhead Carry
Suggestions
Men: 75-95# / 45# Plate
Women: 55-65# / 25# Plate
Goal: 16:00-24:00
Scaled: 75#, 100 meter Farmer's Carry, 50# Dumbells
Time: 22:53
Warm-up 10 minute row: 2218m, 2:15.2/500m
Cool-down 10 minute row: 2118m, 2:21.6/500m
Mountain Bike: Moundview, Knollwood, Rountree Branch Trail
Distance: 12.22 miles
Time: 1:15:41, 9.7 mph
Elevation Gain: 607 ft.
https://www.strava.com/activities/7405065133
8 Rounds
12 Unweighted Lungester
7 Barbell Shoulder Press
50 Meter Plate Overhead Carry
Suggestions
Men: 75-95# / 45# Plate
Women: 55-65# / 25# Plate
Goal: 16:00-24:00
Scaled: 75#, 100 meter Farmer's Carry, 50# Dumbells
Time: 22:53
Warm-up 10 minute row: 2218m, 2:15.2/500m
Cool-down 10 minute row: 2118m, 2:21.6/500m
Mountain Bike: Moundview, Knollwood, Rountree Branch Trail
Distance: 12.22 miles
Time: 1:15:41, 9.7 mph
Elevation Gain: 607 ft.
https://www.strava.com/activities/7405065133
Labels:
Bike Ride - Mountain,
CrossFit,
Street Parking
Friday, July 1, 2022
220701
Bike: Grant River Recreation Area to Banfield Bridge
Distance: 43.47 miles
Time: 2:51:374, 15.2 mph avg.
Elevation Gain: 3,097 ft.
https://www.strava.com/activities/7399297780
Time: 2:51:374, 15.2 mph avg.
Elevation Gain: 3,097 ft.
https://www.strava.com/activities/7399297780
Labels:
Bike Ride - Gravel
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